Everything was beautiful and nothing hurt

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Apr 21, 2014 11:03 pm

Monday
lunch
cardio 37 mins

pm
gi fundamentals class

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Apr 23, 2014 12:47 am

Tuesday lunch
bh

db bench
25s x 10 x 3

db floor press
25s x 10
30s x 5
35s x 5
40s x 5
30s x 8

Viking press
empty x 10
20 x 5
30 x 5
40 x 5
50 x 3

seated row /machine press
4 super sets

bis / tris
6 super sets

sand bag situps (not a very big sandbag)
x 10 x 3

pm
gi fundamentals

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Thu Apr 24, 2014 11:57 pm

wed pm
gi fundamentals

Thurs
Bh

Dl
135 X 3 X
225 X 1 X 3
245 X 1
265 X 1
275 X 1
285 X 1
290 X 1
250 X 1 X 2
255 X 1 X 2
225 X 2 X 3

Roadhouse 7 sets.

pm
sinkboating

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Apr 28, 2014 11:47 pm

sat
self defense
sinkboating

mon
gi fundamentals

this is a back off week.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Apr 30, 2014 1:05 am

Tues
lunch
press
up to 85 x 3

low incline dbs
25s x 10 x 2
30s x 10 x 2

db shrugs
30s x 10 x 5

face pulls/ tris / low cable row
40 / 30 / 70 x 10 x 4

road house
6 sets

pm
aikido

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri May 02, 2014 1:18 am

wed
assisted a beginners kayakers class

Thursday bh
Box Sq.
135 X 3 X 5
155 X 3 X 5
165 X 3 X 5

Kb swings
Single leg Squats
Leg exts
Pull ups

pm
gi fundamentals class

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun May 04, 2014 6:26 pm

sunday
yoga 45 mins
sinkboating 1.5 hours

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue May 06, 2014 12:58 am

Monday am
kb swings
pm
gi fundamentals class

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue May 06, 2014 10:15 pm

Tuesday
lunch bh
db bench / shrug
25s x 10/10 x 3
35s x 5 /10 x 3

feet up bench
95 x 5 x 3
105 x 5 x 2
115 x 3
125 x 1

seated rows
75 x 10 x 2
90 x 10
105 x 10

face pulls/ rope tris/ roadhouse/abs

pm
gi fundamentals

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri May 09, 2014 12:07 am

Wed rower and kayak instructing

Thurs

Leg exts 4 sets
Box Sq
135 X 3, 4, 5
155 × 3, × 2
175 × 3
185 × 2
205 × 1
225 × 1
235 × 1 × 2
205 × 1
185 × 2

Slsq
5 set

Rdhs
5 sets

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat May 10, 2014 6:02 pm

dbl post <<<<q
Last edited by riotboo on Sat May 10, 2014 6:03 pm, edited 1 time in total.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat May 10, 2014 6:02 pm

sat
bh
hang pc straps
95 x 3 x 2
105 x 3 x 2
115 x 3
125 x 1 x 3
130 x 1 x 3

rdls
145 x 3
155 x 3
165 x 3
175 x 3
180 x 3

db floor press
25s x 10 x 5

kb fs
30s x 3 x 5

then sinkboated ~ 45 mins, wanted to get out of the parking area before the college ball game began.
very good level.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun May 11, 2014 4:24 pm

sunday am
ez bike ride 50 mins
sinkboating 45 mins


not ideal, but water was still at a good level, and family stuff planned for later. Got rejected back to the surface hard twice.
my lower back is smoked.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon May 12, 2014 10:44 pm

dammit. ](*,) :rolleyes:
Last edited by riotboo on Mon May 12, 2014 10:45 pm, edited 1 time in total.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon May 12, 2014 10:44 pm

Monday
lunch cardio 30 mins

pm
gi fundamentals class

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed May 14, 2014 12:26 am

Tuesday lunch
bh
press
bar x 5
65 x 3 x 2
75 x 3 x 2
85 x 3
90 x 1
95 x 1
100 x 1

db bench/shrugs
30s x 10 x 3
35s x 10 x 2

pullups
db bis and tris

messed around with 20k kb did some single snatches alt arms

later
gi fundamentals

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Thu May 15, 2014 1:31 pm

Thursday am
box squats
135 x 3 x 5
155 x 3 x 3
175 x 3
195 x 3
205 x 3
215 x 3
185 x 3
135 x 3

kb swings
5 sets

slsquats
5 sets

road house
5 sets

leg curl 3 sets

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat May 17, 2014 9:41 pm

thurs pm
gi fundamentals class

Sat am
PC straps
95 X 3 X 3
105 X 3 X 2
115 X 3
125 X 1 X 3
130 X 1
120 X 1

Ugh. No pop. Not surprised.

Rdls
145 x 3 X 5

Incline dbs
25s X 10 X 2
30s X 10 X 2
35s x 10

Rd house
5 sets

Pull ups

Now sitting at work watching servers fail over for a disaster recovery test.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue May 20, 2014 8:48 pm

Sunday
home
yoga and kbs

Monday
gi fundamentals class

Tues
bh
bench
65 x 5 x 2
85 x 5 x 2
95 x 5
115 x 3
135 x 2
140 x 1
145 x 1
135 x 1

face pulls
5 sets of 10

db inclines/ shrugs
30 x 10 / 10 x 5

bis/tris
5 sets

abs
3 sets

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri May 23, 2014 9:40 pm

wed
gi fundamentals
kayaking

Thursday
gi fundamentals

Fri lunch bh
DL
135 × 3 × 3
225 × 1 × 3
235 × 1 × 3
245 × 1 × 3
255 × 1
225 × 1

Gym crowded with young un getting their swole on. No accessories.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Sun May 25, 2014 12:24 am

sat am
sg pulls
95 x 3 x 3
105 x 3
115 x 1 x 3
125 x 1 x 3

RDLs
145 x 3 x 5

DB oh standing
25s x 5 x 3
30s x 5 x 2

fs
95 x 3
105 x 3
115 x 3
125 x 3
135 x 1
145 x 1
155 x 1
165 x 1

bi/tris
3 sets


later
yoga.

should have buddy wrapped my ring finger.

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon May 26, 2014 11:10 pm

Sunday
yoga and sinkboating

Monday
start back off week for weights
db inclines
20s x 10 x 3
25s x 10 x 2

feet up bench
95 x 3 x 8

db floor press/ pull over/ tri pump / curls
4 supersets w/ 20s

machine rows
6 sets

abs
4 sets

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri May 30, 2014 1:48 am

Tues
bike
gi fundamentals

wed
gi fundamentals
kayaking

thurs pm
leg exts 4 sets
gg/bg 4 super sets
leg press 4 sets
single leg press 4 sets l/r
roadhouse 5 sets

taught aikido
ryokatatori attacks
yokomenunchi attacks

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue Jun 03, 2014 10:31 am

Monday
am bike ride

pm
gi fundamentals

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riotboo
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Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Jun 04, 2014 1:23 am

Tues lunch be
Db bench/shrug
25s X 10 X 3
30s X 10
35s X 10
40s X 10

Press
Up to 105 X 1

PP
115 X 1 X 5

Pull downs
5 sets

Arms/shoulders
5 sets

Abs
5 sets

pm
aikido

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